Yoga for Back Pain
Yoga can provide tremendous relief for the pain, as well as offer good preventative care for the future. Here are great yoga poses to relieve lower back pain.
1. Supine Twist
Lie on your back with arms stretched out at shoulder level, bend your right knee and cross it outside of your left leg close to the left knee. Slowly start twisting towards the left side use your left hand to put slight pressure on the bent knee. Push down towards the floor, if the knee is not touching the floor it’s still okay. Focus on your twist, try to keep both shoulders to the floor
Keep breathing into the twist, stay in this position for 30 seconds, then repeat on the other side.
2. Cat and Cow Pose
You’re going to come on to all fours make sure that the shoulders are over your wrists and that your knees are underneath your hips. While inhaling, lift your chest towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head. Do this for one to three minutes.
3. Sphinx Pose
Lie on your stomach, legs together and straight. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor. Press your hips and thighs into the floor, and keep your shoulders relaxed. Sit up just enough to feel a good stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any pain. Hold the pose for a couple of minutes, and come out by first lowering your upper body on to the floor.
4. Thread the Needle Pose
Lay on the floor, and bring the soles of the feet on the ground. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh. Start to draw the left knee in towards the chest keeping the shoulders relaxed and breathing smoothly inhale release off and change side.
5. Knees to Chest
Gently onto the back and very simply lifting up both knees holding on to and whatever way is uncomfortable you can interlace and pull or you can hold on to the wrist and pull your knees towards the chest keep your shoulders connected with the earth and pull your knees as you breathe. Do this for one to three minutes.
6. Child’s Pose
Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen spine. Just resting on your thighs knees out towards the mat keep breathing. This is an excellent stretch for relaxation meditation hold the pose for about 10 to 20 seconds
7. Downward Facing Dog
Start with your hands shoulder width apart and directly beneath your shoulders, and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time bringing the heel closer towards the ground.